I make up a rice pudding which is nice , I just soak some pudding rice for about 30 mins in boiling water then put in some skimmed milk , sweetener and nutmeg on top and pop into the oven until cooked. You may have to keep adding milk/water to it . It's lovely and I think if you use your milk allowance syn free but if not its about 1 or 2 syns at the most for a small pot .